Week of 3/24/14-

Saturday 3/29/14

Friday 3/28/14-2.2 miles up followed by…

A Boys and Gals- 5 miles tempo.  Top dogs hit 5 miles at 28:30ish- Top ladies ran around 32 flat (6:24 pace), MD kids hit 4 miles tempo.  Everyone hit 1 miles cooldown for between 7.2-8.2.

Thursday 3/27/14-2 miles up followed by SDS (8) and …

Most kids got in 800 m fast led by Vinci in 2:05 (Alli B led the ladies in 2:40!) MD hit 400m led by Zabih in 54. 2 laps jog and 12 x 100m with over unders.  Penn crowd hit 75% of goal distance at 100 percent pace- Edlyn hit 1:44 for 600, Christina hit 2:44 for 900 and Deirdre hot 3:45 for 1200. Girls hit the same 12 x 100m after.  Squatters hit 4 x 10 reps at  90% BW!!!

Wednesday 3/26/14– mile loops at campus after core.  Teams did beat the clocl- girls and guys hit mile loops until the top gals hit 7 loops and the top guys hit 9.  Vinci led the way in 56 minutes and change.

Tuesday 3/25/14– core (2 x 5:00 assisted set ups) followed by 3 miles steady and 3 miles progressive.  Vinci led everyone in 16:49 – Christine led the ladies in 18:54.  Nikhil hit 5 miles at 6/ mile in lieu of a progressive.

Monday 3/24/14-2 miles up followed by….

A Group Boys – 30 x 400m on a 1:55 cycle

B Boys (A Ladies)- 25*400m (2:15)

C Boys / B Ladies – 20*400 (2:20)

Beginners – 16 x 400m (2:30)

Squatters finished with 3 sets of 7 reps at 90% BW.

Penn group got in a Painteer’s ladder of 200-400-600-800-600-400-200, Christina led the way in 34/70/1:50/2:38/1:52/71 /34, everyone else…


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